HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets
200m Run

8-10 Ring Face Pulls

16-20 Bear Plank Shoulder Taps

10 Alt Goblet Cossack Squats

5 Compression Sit-Ups

B: Metcon (Time)

Conditioning
For Time

400m Run

60 Box Step Ups (R+24/20, Rx20/16″)

60 Push-Ups

400m Run

60 Pushups

60 Box Step-Ups

400m Run

R+ In a weight Vest 20/14#

Time Domain: 16:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher
2 Sets

4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s